Vitamin D the sunshine vitamin, fighting the good fight for you.

So many people and families are unwell at the moment.  Influenza and Covid 19 are everywhere.  Research now shows that supplementation with Vitamin D3 can reduce the risk of infection.  It is recommended that people at risk of influenza &/or Covid 19 consider taking 10 000 IU/day for a few weeks to rapidly raise vitamin D levels.  Vitamin D is essential for your immune system function as it plays a vital role in modulating the immune system. It helps regulate the production and function of immune cells, such as T cells and macrophages, which are important for fighting infections.

Vitamin D can also help to regulate and reduce inflammation in the body.  Chronic inflammation is associated with an increased risk of various diseases, including heart disease, diabetes, and autoimmune conditions such as multiple sclerosis.

Vitamin D enhances bone health as it plays an important role in regulating calcium and phosphorus levels in the body, which are essential for maintaining healthy bones. Adequate vitamin D levels help improve calcium absorption, promote bone mineralization, and reduce the risk of fractures and conditions like osteoporosis or rickets.

Vitamin D can help with mood regulation as there are vitamin D receptors in brain areas involved in mood regulation. Some studies suggest that vitamin D supplementation may have a positive impact on mood and decrease the risk of depression While the evidence is not definitive, ensuring sufficient vitamin D levels may play a supportive role in mental health.

During Pregnancy vitamin D is important in immune function of you and your baby, healthy cell division, healthy bone production, prevention of pre-eclampsia and pre-term birth. 

If you are deficient in Vitamin D you may:

·         Be more prone to infections.

·         Have more inflammation in your body.

·         Have an increased risk of bone fractures.

·         Have bone or muscle pain.

·         Have muscle weakness.

·         Be more at risk of depression.

·         If pregnant – more at risk of preeclampsia and pre-term birth.

Vitamin D is the sunshine vitamin!  During exposure to sunlight, our skin converts the ultraviolet radiation to Vitamin D.  Many people believe that living in Queensland - the Sunshine State, we have abundant Vitamin D levels from the sun.  Most people, however, leave the house with sunscreen lathered on everywhere, clothes covering most surfaces and a hat, all of which block the UV rays and eliminate our ability to convert it.  To produce sufficient Vitamin D and maintain an adequate level, it is beneficial to be out in the sun between 10am-2pm for around 15 minutes with arms, legs and face exposed (without sunscreen).  This does change slightly depending on skin colour (darker skin requires longer exposure), the season i.e. summer vs winter, and location i.e. Queensland varies from Melbourne (which is further from the equator).   

You can obtain vitamin D from foods – fish, egg yolks and red meat, though rarely sufficient for our Vitamin D requirements in the body.  Supplements may be very beneficial to ensure your levels are meeting your bodies needs. 

Infants are prone to Vitamin D deficiency as there is minimal vitamin D transferred in breast milk (without supplementation of the mother).  Babies are also usually wrapped and swaddled and covered most of the time, essentially protecting them from the sun, hence limiting their UV ray exposure and minimising their ability to convert sufficient vitamin D. Breastfeeding mums would benefit from taking a vitamin D supplement, some of which will transfer to their babies through breastmilk to support immune function and bone health.

Tips to increase Vitamin D levels in your blood:

·         Try and go for a walk in the sun during the middle of the day, or even take your lunch outside (exposing arms, face and legs if possible).

·         Incorporate fish, meat and eggs in your diet.

·         Take a vitamin D3 supplement (liquid or spray are more readily absorbed) and take in the morning to ensure it doesn’t affect your melatonin (sleep hormones). 

Chat to us with any questions relating to your Vitamin D, suncream, any deficiencies or regarding your individual requirements as infants, children, adults, pregnant & breastfeeding Mums.   We would love to support your health and wellbeing.  

Grant, W.B.; Lahore, H.; McDonnell, S.L.; Baggerly, C.A.; French, C.B.; Aliano, J.L.; Bhattoa, H.P. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients 2020, 12, 988. https://doi.org/10.3390/nu12040988

Gilani S, Janssen P. Maternal Vitamin D Levels During Pregnancy and Their Effects on Maternal-Fetal Outcomes: A Systematic Review. J Obstet Gynaecol Can. 2020 Sep;42(9):1129-1137. doi: 10.1016/j.jogc.2019.09.013.

Wagner, C.; Greer, F.R. Prevention of Rickets and Vitamin D Deficiency in Infants, Children and Adolescents.  Pediatrics 2008, 122 (5): 1142-1152.